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Instructions
- Lie on your side with your bottom elbow directly under your shoulder and feet stacked.
- Place your top foot on an elevated surface like a plyobox while keeping the bottom foot off the ground.
- Engage your core and lift your hips off the ground into a straight side plank position.
- Hold the position for the desired duration while keeping your body aligned and stable.
- Lower your hips back to the ground slowly to complete the movement.
Technical Tips
- Keep your hips lifted and aligned with your shoulders and feet.
- Avoid letting your shoulders shrug or your lower back sag.
- Engage your glutes and core throughout the hold.
Breathing Tips
- Inhale deeply before lifting into the plank.
- Exhale slowly while holding the position.
- Maintain steady, controlled breathing throughout the duration.
Medical restrictions
- Shoulder injuries or instability
- Lower back pain or disc conditions
- Hip joint pathologies or bursitis
The Foot Elevated Abductor Side Plank is a challenging core stabilization exercise designed to improve lateral strength, glute activation, and hip stability. By elevating the top foot on a plyobox or similar surface, the movement intensifies the engagement of the gluteus medius and other hip abductor muscles. This position also demands significant isometric strength from the obliques and deeper stabilizers of the spine, making it ideal for advanced athletes aiming to enhance balance, coordination, and injury resilience. Unlike traditional side planks, the elevated version introduces an unstable base, further increasing neuromuscular demand and core control. It is frequently used in functional training, rehabilitation, and athletic conditioning programs to correct imbalances and build endurance in the lateral kinetic chain. Its benefits extend to sports that require lateral movement or unilateral strength, such as running, martial arts, or field sports. This exercise can be performed without any equipment, but using a plyobox or step provides the necessary elevation to properly activate the target muscles. Due to its complexity, it is recommended for individuals who already have strong foundational core strength and proper side plank form.
What muscles do I work with the Foot Elevated Abductor Side Plank?
The Foot Elevated Abductor Side Plank primarily targets the glutes, especially the gluteus medius, and also engages the hip abductors, obliques, and core stabilizers for full-body control and balance.
Is the Foot Elevated Abductor Side Plank good for improving balance?
Yes, this exercise significantly enhances balance and stability by challenging your core and hip muscles in an asymmetrical, elevated position, ideal for athletic and functional training.
Can beginners do the Foot Elevated Abductor Side Plank?
Due to its advanced difficulty level and elevated position, it is best suited for those who have mastered the standard side plank and possess adequate core and shoulder stability.
How long should I hold the Foot Elevated Abductor Side Plank?
Start with 15–30 seconds per side and gradually increase duration as you build strength and stability in your glutes, hips, and core.
What equipment do I need for the Foot Elevated Abductor Side Plank?
You can perform it without any equipment, but a plyobox or sturdy elevated surface is recommended to elevate the top foot and maximize muscle engagement.